4 rounds of
20 single arm dumbbell push press (each arm) (10-15 lbs)
30 kettlebell or dumbbell swings (15 lbs)
40 mountain climbers
300 meter row or 2:00 minute bike at medium pace or 300 meter run (same as 2:00 minute run)

Notes: Move from one movement to the next with as little rest as possible but do pace yourself. If you don’t have the space to run, run in place or up down your stairs. There is no video for the running, biking and rowing, as it is self-explanatory.